Beetroots are here to stay

Move over L-Arginine, Beetroots are here to stay!

There has been an increased buzz about nitrates in the field of endurance sports. Let’s dwell further into more natural ways of attaining this Nitro boost-  

Shaving off minutes from your previous timing, edging ahead of your competitors, and breaking records is something that novice and elite athletes alike aim towards. Everyone desires to better themselves with each competition, but for doing so, athletes are getting drawn towards supplements.

It’s time to BEET supplements! Why ingest harmful chemicals when the same results can be achieved with a natural source? We’re totally on board with beetroots gaining an increased attention as performance boosters for endurance sports!

How does it work?

Beetroot juice works very well for endurance athletes because It is rich in inorganic nitrate (NO3–). On consumption NO3–  gets converted to NO2– by anaerobic bacteria present in the mouth. NO2– is further broken down to NO in the stomach. Nitric oxide (NO) is responsible for the various physiological mechanisms which influence oxygen uptake.

BEETROOT FOR ENDURANCE

1)   Vasodilation- increase in the blood supply to the working muscles.
2)   Increased production of energy in the mitochondria.
3)   Increased power because of increased muscle contraction and relaxation.
4)   Decreased VO2 Max which allows the activity being continued for a longer time.

  • Nitric oxide is a vasodilator (widens the blood vessels). This simply means that it increases the blood flow to the working muscles. An increase in the blood flow means that oxygen and nutrients reach the muscles faster. Because of this, there is an increase in the oxygen reserve of the muscles. With this increased oxygen reserve, the athlete can perform at higher intensities for a longer duration. An increase in the blood flow not only increases performance but also reduces the time for recovery. A study titled Effects of nitrate on the power-duration relationship for severe-intensity exercises (Link- https://www.ncbi.nlm.nih.gov/pubmed/23475164) showed that there was an increase in the time to exhaustion in endurance athletes post beetroot supplementation. The athletes were able to maintain activity at 60%, 70% and 80% of their peak power for a longer duration after supplementation. The study also showed that there was a trend towards increased endurance at 100% peak power.
  • Mitochondria present in cells is the site for aerobic respiration. Energy is produced in the mitochondria with the help of oxygen. It is therefore known as the “powerhouse” of the cell. Due to the increased blood flow and oxygen supply to the cells, there is an increased efficiency of mitochondrial respiration. But, significant results for increased mitochondrial respiration were shown only in individuals who were consuming beetroot juice over a long period of time.
  • In addition to increasing the blood flow to the working muscles, beetroot juice also improves the process of the muscle contraction and relaxation. We all know that greater the muscle contraction higher is the power generated which directly contributes to improved performance.
  • VO2 Max is the maximum amount of oxygen required to perform an intensive and maximal physical activity. A study was conducted on trained cyclists where they were given beetroot juice to consume for 6 days following which there was a 60-minute test. For the initial 30 mins at 45% VO2 Max and another 30 at 65% VO2 Max. The study recorded a reduced VO2 Max in the cyclists. The advantage of a reduced VO2 Max is that the physical activity can be continued for a longer period of time.
  • The only drawback of supplementation with beetroot juice is that there were no significant positive effects recorded under hypoxic (reduced oxygen) conditions.  

How much is needed?

The vasodilatory effect of beetroot juice is at its peak within 2-3 hours of consumption. For its ergogenic effects to be observed 500 ml of beetroot juice should be consumed 90 mins prior to the endurance activity. Elite athletes require a slightly higher dose for significant effects to be seen.

Care should be taken not to supplement beetroot juice with caffeine (in the form of supplements or just coffee). Since caffeine majorly targets the anaerobic metabolic system through the stimulation of the Central Nervous System it tends to act antagonistically with beetroot juice.

Not an elite endurance athlete? No problem!

A study conducted on physically active but not highly trained subjects evaluated the effects of acute (short-term) and chronic (long-term-15 days) effects of beetroot juice supplementation.

The study concluded that the consumption of inorganic nitrate through beetroot juice resulted in decreased oxygen consumption at submaximal levels. According to the study, the effects of beetroot juice supplementation can last for 15 days. So, whether you an amateur marathon runner looking to run your first 5km or a triathlete looking to compete in your first half ironman, beetroot juice will have the same effects on you as well!

Beetroots are nutrient dense because of being rich in Folate, Fibre, Potassium, and Manganese. This is the one vegetable that one must include in their diet. Apart from performance enhancing functions, beetroot also has therapeutic functions

Betalain pigment present in beetroot acts as an antioxidant and an anti-inflammatory agent. It has been shown in several studies that it protects cellular components against cellular damage caused by free radicals.  It also protects DNA, lipid and protein structures in the body against oxidation. It works as an anti-inflammatory agent as it blocks some of the pro-inflammatory enzymes from starting cascading reactions and amplifying inflammatory responses. Beetroot can thus be used as a nutritional intervention in diseases occurring due to an increase in the oxidative stress and inflammation.

Betalain due to its antioxidant and anti-inflammatory properties prevent diseases such as-

1)  Cancer and Tumors
2)  Heart Diseases such as Hypertension, Atherosclerosis and myocardial ischemia.
3)  Liver diseases and fatty liver.

Whether you are an endurance athlete or not, beetroots can give you the natural boost that you need to improve your athletic performance and overall health. Moreover, beetroots are so easy to incorporate into one’s diet. They can be added to your sandwiches, wraps, salads or yogurt even! So, how do you feel about kickstarting your day with a big nutritious beet?

References-

  1. Domínguez, R., Cuenca, E., Maté-Muñoz, J., García-Fernández, P., Serra-Paya, N., & Estevan, M. et al. (2017). Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. A Systematic Review. Nutrients, 9(1), 43. doi: 10.3390/nu9010043
  2. Clifford, T., Howatson, G., West, D., & Stevenson, E. (2015). The Potential Benefits of Red Beetroot Supplementation in Health and Disease. Nutrients, 7(4), 2801-2822. doi: 10.3390/nu7042801
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